Intensive Tempo

[AthleticsCoach]

@fogelson

I am having a problem grasping what exactly is intensive tempo then. There are a lot of programs that have significant volumes of “controlled speed work” throughout the year and I have always considered it intensive tempo. There is an issue with vernacular here since intensive tempo can be everything from the example workouts (6x180 with 6 minutes rest @ about 90%) to 6x200 @ 90% with 2-3 minutes. The latter example is much less controlled because of the fatigue generated and likely breakdown in form, but not much is different than a bit extended rest periods and the first is certainly nothing close to >95%. The same would go for the 2x(300, 180, 150). Even if you want to say it is going from a volume perspective, it is the day after a “controlled speed session” and still below the 95% guidelines we’ve seen–pretty much around 85-90%, albeit with good rests.

I have seen terrible things from intensive tempo, but also good things. It is all about how it is implemented. I think there has to be some clarification I guess because it seems like there are a LOT of successful programs–the programs of the 3 fastest men in the world right now-- (and Charlie’s too apparently?) that has significant work below 95% of one’s best, but above 80 to 85% as well. I guess the key here would be to do the work with significant recoveries versus short recoveries and count it as a high intensity day versus a recovery or easy day. Thoughts?

Look at the net result of a session to ascertain it’s value. If it makes them fit, OK, but at what cost? Will their form break down to such a degree that losses occur in MaxVel.

300+300 or 200+200+200 will give you controlled speed without the form technical lapses. It has shot and then longer recoveries and if administered properly, should wreck technique.

You’ve hit the nail on the head with the 5-6x200m session at 90% with 2-3min recoveries. There are athletes who will gut this out, but at what cost? Looked at specifically, for a 24.00 female 200m runner, those are being run at 26.6. That’s faster than her “come home time” for a 400.

Way to many US college programs are still Darwinian (ie: survival of the fittest). Talented people can overcome much more severe training in most cases.